Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: Press @ 85% 1, 1, Max reps then Rx: AMRAP 12: 7 Handstand Push-Ups 14 Wall Balls (20/14) L1: 7 Handstand Push-Ups 14 Wall Balls (20/12) There’s still time to sign up for the Optimal Running Seminar. Running is a skill as much as Olympic weightlifting. Learn it from the experts.
Today’s WOD: 15 Snatches 12 Clean and Jerks @ 70-80% Classes at 10am and 11am ONLY today. Come to work out right after that Black Friday shopping.
Today’s WOD: For time eat: 1.5 pounds of turkey 2 scoops sweet potatoes 2 scoops stuffing 1 spoonful cranberry sauce 2 pieces pumpkin pie All paleo, of course. Enjoy your Thanksgiving and stay safe out there. No classes today!
Today’s WOD: Back Squat MEx3, 3×3 @ 90% then Rx: AMRAP 8: 6 Pendlay Rows (135/95) 8 Front Squats (135/95) L1: AMRAP 8: 6 Ring Rows 8 Front Squats (95/65) A special congratulations goes out to the winners of PNC V! 1st Place – Tere Hernandez-Bonet and Joe Sayle 2nd Place – Sara Warmolts and Geoff Goretskie 3rd Place – …
Today’s WOD: Rx: 7 Rounds: 3 Power Cleans (135/95) 250m Row L1: 5 Rounds: 3 Power Cleans (95/65) 250m Row The Helen Challenge is going to be taking place at RVA soon. Sign up for $10. Do Helen on November 30th. Get your CrossFit game right for 2 months. Do Helen again at the end of January. Rejoice at the …
Today’s WOD: Press MEx3, 3×3 @ 90% then All levels: AMRAP 10: 7 Pull-Ups 7 Burpees 7 Push-Ups You need to sign up for the Optimal Running Seminar. Just like anything else at the gym, running is a skill. Get it right.
Today’s WOD: Deadlift 3×3 @ 80% (+10/5) Rx: 10 Rounds: 5 Kettlebell Swings (32/24) 5 Ring Dips L1: 5 Rounds: 5 Kettlebell Swings (24/16) 5 Push-Ups
Today’s WOD: Rx: 10 Overhead Squats (155/105) 10 Over the Box Jumps (24/20) 10 Thrusters (155/105) 10 Power Cleans (155/105) 10 Toes to Bars 10 Burpee Muscle Ups 10 Toes to Bars 10 Power Cleans 10 Thrusters 10 Over the Box Jumps 10 Overhead Squats L1: 10 Overhead Squats (95/65) 10 Box Step Overs (24/20) 10 Thrusters (95/65) 10 Power …
Today’s WOD: Back Squat @ 80% 3, 3, Max reps then All Levels: 8x200m Sprints 30 second recoveries between efforts Is Non-Alcoholic Beer Healthy? I recognize that many of you will never give up your boozing habits, but you should be well informed about the alternative options out there.
Today’s WOD: Rx: 3 Rounds: 3 Minutes Max Burpees 1 Minute Rest 3 Minutes Max Double Unders 1 Minute Rest L1: 2 Rounds: 3 Minutes Max Burpees 1 Minute Rest 3 Minutes Max Double Unders 1 Minute Rest Optimal Running Seminar. Be less of a mouth breather and more of a sleek machine out there on the pavement. Sign up …
